INSOMNIA

Insomnia is a sleep disorder that is characterized by difficulty falling and/or staying asleep. People with insomnia have one or more of the following symptoms:

■ Difficulty falling asleep■ Waking up often during the night and having trouble going back to sleep■ Waking up too early in the morning■ Feeling tired upon wakingSymptoms of insomnia can include

■Sleepiness during the day.■General tiredness.■Irritability.■Problems with concentration or memory

Good sleep hygiene

■ Stick to a regular bedtime schedule. Try to get out of bed at the same time each morning, even if it’s a weekend or holiday.■ Avoid napping during the day.■ Avoid stressful activities and vigorous exercise for 2 hours before going to bed. Do exercise regularly, but earlier in the day.■ Before going to bed, try relaxation techniques, such as deep breathing, yoga, or meditation.■ Make sure your bedroom is dark, quiet, and cool. Use earplugs or eye shades if needed.■ Leave the bedroom if you can’t sleep. Go into another room and read, or do something relaxing and quiet.■ Avoid substances that contain caffeine, such as coffee, tea, soft drinks, or diet pills.■ Avoid alcohol and nicotine before bed.

Acupuncture treatment for InsomniaIn many cases insomnia is a result of disruption of our body’s circadian rhythm, the cyclic variation of physiological rhythm which occurs in an approximately 24 hour period. One or a combination of the following approaches may be used to reset the biological clock: